1. Housekeeping:
Success Story: “Total weight loss, so far: 20.5 lbs! Mostly doing it with diet changes. Getting to the gym 2 or 3 times a week and making more choices to walk places whenever I can… Woohoo!: - Lori Schiess
Resource for you:

2. Putting Together a Complete Fitness Program

3. Pop Quiz! (Yaaaay!)
Which of the following is considered a high-intensity exercise?
Hiking uphill
Singles tennis
Jumping rope
T/F: Older adults should avoid exercise to protect themselves against falls and injuries.
T/F: Swimming is a total fitness activity that develops all the components of health related fitness.

4. Fit for Life

5. Developing a Personal Fitness Plan
1. Set goals
2. Select activities
3. Set a target frequency, intensity, time and type for each activity
4. Set up a system of mini-goals and rewards
5. Include lifestyle physical activity in your program
6. Develop tools for monitoring your progress
7. Make a commitment

6. 1. Set Goals Set general and specific goals
Set long-term and short-term goals
Set realistic goals

7. 2. Select Activities
Select activities for each component of health-related fitness
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Healthy body composition

8. 2. Select Activities Consider the following: Fun and interest
Your current skill and fitness level
Time and convenience
Cost
Any special health needs

9. Examples of Different Aerobic Activities and Their Intensities:
Moderate Intensity:
Vigorous Intensity:
Walking briskly (3 – 5 mph)
Race-walking/jogging/running
Water aerobics
Swimming laps
Bicycling (<10 mph)
Bicycling (>10 mph)
Doubles tennis
Singles tennis
Ballroom dancing
Aerobic dancing
General gardening
“Heavy” gardening (continuous digging)
Jumping rope

10. Examples of Strength and Endurance Training:
Resistance training with free weights, kettle bells, dumbbells, etc.
“Instability” training
Yoga
Plyometrics

11. © McGraw-Hill Higher Education
3. Set Targets for FITT
Figure 7.2 FITT
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© McGraw-Hill Higher Education

12. 4. Set Up a System of Mini-Goals and Rewards
Break specific goals into several steps
Set a target date for each step
Allow several weeks between mini-goals

13. 5. Include Lifestyle Physical Activity in Program
Be more active during your daily routine
Use your health journal to track your activities

14. 6. Develop Tools for Monitoring Your Progress
Sample program log
Figure 7.3

15. 6. Develop Tools for Monitoring Your Progress
Sample program progress graph
Figure 7.4

16. © McGraw-Hill Higher Education
7. Make a Commitment
Figure 7.1
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7
© McGraw-Hill Higher Education

17. Putting Your Plan into Action- Avoiding Stagnation and Overtraining:
Start slowly and increase fitness gradually
Find an exercise buddy
Ask for support from others
Vary your activities (new routines, new workout partners, new routes)
Cycle the volume and intensity of your workouts (Periodization)
Adapt to changing environments and schedules
Expect fluctuations and lapses (How do you deal with other setbacks?)
Image source: Royalty-free/Corbis (courtesy of McGraw-Hill Higher Education)

18. Maintaining Your Program: Fit for Life
Be safe
Have several exercise options
Keep an exercise journal
Reward yourself
Choose other healthy lifestyle behaviors
**Add Music!!**

19. Choosing Exercise Gear:
Consider activities, location and intensity of workouts, and foot/body type
Check fit and style carefully

20. Sleep
The amount of sleep each person needs varies, but many people do not obtain enough sleep.
Everyone needs both rapid-eye movement (REM) and non-REM sleep. During REM sleep, a person’s brain activity is high and he or she dreams continuously. Non-REM sleep is characterized by a slow and even brain wave pattern.

21. Sleep

22. Sleep
Source: Centers for Disease Control and Prevention

23. Exercise Guidelines for People With Special Health Concerns
Regular, appropriate exercise is safe and beneficial for many people with chronic conditions
Arthritis
Asthma
Diabetes
Heart disease and hypertension
Obesity
Osteoporosis

24. Exercise Guidelines for “Older Adults”:
ACSM recommends the same guidelines for aerobic activity, but judge intensity on a 10-point scale as opposed to heart rate.
Strength training: Lighter weight but more reps (10-15)
More flexibility exercises (2 d/wk, 10 min each)
More exercises that improve balance (2d/wk)
Warming up is more important
People with limitations (physical disabilities or other) that can’t meet the 150 minutes of moderate-intensity exercise should strive to do as much as they can.